Warm Up (NFT):
- 50 Jump Rope
- 5 Burpees
- 40 Jump Rope
- 4 Burpees
- 30 Jump Rope
- 3 Burpees
- 20 Jump Rope
- 2 Burpees
- 10 Jump Rope
- 1 Burpee
Strength:
Deadlift (3RM)
- Spend 10 Min, Finding a 3RM (Deadlift)
*Reset Each Rep* - Strict Pull Up (3 x 5)
*Add Band if needed*
*If 5 reps can be completed, hold top position for 3 seconds.*
Met-Con (15 Min. AMRAP):
Partner WOD
- Partner 1: 10 Wall Balls
- Partner 2: Hold Bottom of Squat
- Switch
- Partner 1: 10 Box Jumps
- Partner 2: Hold Ball Locked Out Overhead
- Switch
*If you don't have a partner, complete 10 wall balls and hold a 20 sec squat. And 10 box jumps and a 20 sec. ball hold.*